Women Please Post Sample Meals

If you are having great success on the slow-carb diet, please post a day's worth of food (preferably with amounts), along with how long you've been slow-carbing, starting weight/inches and current weight/inches.

I know it would be helpful to me (and I suspect other folks, too) to see what other ladies are doing, since this diet seems to work like magic for the guys, and a bit slower for the ladies.

All Answers

Hi Murfi! You have answered a few questions for me and I took your advice. It has been going well and you will see some of the changes I made in my food listing. I just wanted to share what's been going on with me since I know a lot of ladies have been wondering about the 4hb.

Last year, way before 4hb, I hired a personal trainer. I worked like a DOG 3x per week with him, and did an additional 3 days per week of solid, no-joke cardio for an hour each time. I cut my calories (because that is what almost all literature says to do) significantly. I lost weight - maybe 45lbs. Blood, sweat, tears - literally. Then, I started to gain a little weight back. Hmm. My trainer said I would have to work out more. (me, "are you ****ing kidding me?) So I did. I added 30 minutes ADDITIONAL to each day. Eating well, low-cal, working out, no drinking. Results? I was up another 5lbs. Awesome.

Enter 4hb. So it has only been 3 weeks but here is what has happened so far. I have lost about 5 lbs. I have not worked out at all. Not AT ALL. I plan to start my fitness regimen again this week but I had to rest my body - I had been going full tilt for over a year on the fitness front.

My diet

Bfast

2/3 cup lentils

1cup Roasted Peppers or Broccoli

1tsp macadamia nut oil

2 eggs plus 1/2 cup egg whites

2 tbl salsa

black coffee

lunch

salmon

1 1/2 broccoli with lemon

1/2 lentils

middle

chicken breast

1 cup spinach

lemon juice

1/4 cup lentils

1tbl olive oil

dinner

1 small chicken thigh skinless

1 cup roasted peppers

more water than any human should be able to drink

black coffee

sometimes a double espresso before lunch

yerbe matte tea

2 glasses red wine 3x per week

hot tea with cinnamon

and a cheat day that would put grown men in a coma (WITHOUT air squats, wall pushups, grapefruit juice, or the hokey pokey)

So all in all I would say I am doing well. I plan to add the fitness, cut back on the wine (tough), and maybe not make such a tremendous pig of myself on cheat day. I haven't lost 20lb in a short time or anything, but I am down and compared to what I had to do before to lose anything - I'd say that is good. Side note: I think I discovered I have a gluten sensitivity as it makes me feel like complete crap anytime I eat it.

-N/A: I’ve found snacks to be too destructive and not necessary. If I’m a little hungry right around bedtime, I’ll have an egg or two. If its in the middle of the day, I’ll wait until I’m really hungry and have a full meal.

Drinks:

-Water 100+oz (usually 120-140oz) per day

-Black coffee 2-3 cups per day

-Unsweetened Iced Tea 26oz a couple times a week

Notes:

-Occasionally I will eat egg whites if I want to add protein without adding bulk to my meal.

Although you could say I am progressing slower then most men, I am extremely happy with my progress so far. I feel like everything I have tried in the past never has seemed to work. I feel like I have one hundred times the will power to say 'no' to junk food and stick to the program. Slow carbing changes your mindset and makes you feel amazing in all aspects of your life!

I am beginning my 7th week on the slow carb diet.

Starting weight- 129 pounds

Waist- 30 inches

hips- 35

butt- 40

bust-36

l thigh- 21.0

r thigh- 20.5

Current weight- 121 pounds

waist- 25.5

hips-32

butt- 36

bust- 33

l thigh- 18

r thigh- 17.8

Thats 20.2 inches lost in 6 weeks. I think thats a total win if you ask me.

I did little to no exercise. Honestly I worked out probably 5 total times during those weeks. and it was pathetic, like ab crunches and tricep dips for 5 minutes, and a sad attempt at kettlebell swings. I lost weight right away, I mean I was never really overweight, just sort of flabby. I didn't really have much to loose. It was weird, one week I lost 3 pounds, another I lost .5, another I would lose 2 and another nothing. very sporadic. But the loss just looks dramatic because I'm so small framed. When short people lose weight, it's extremely noticable. BTW, I'm 18.

I've only been on the SCD for 2 weeks but I'm already starting to see results, not only in body measurements. My starting weight is 135lbs. I don't know what I weigh now, I'm have period now so I'll weigh myself after I'm done hemorraghing

My jeans are already feeling not so snug (yippee) and my skin looks great and my chronic sinus congestion which I had mistakenly attributed to some mysterious allergy is gone. I'm also finding that I don't have those crazy energy crashes that have plaguing me recently.

I have been on the SCD for 10 weeks now and have lost 30 lbs. I am very pleased with my progress. I have lost inches too, I just don't have my measurements in front of me. I usually eat 3 meals a day but sometimes will have a cup of chicken tortilla soup (broth, chicken, peppers/veggies) between breakfast and lunch.

Breakfast:

3 egg whites scrambled

3-4 oz. protein (meat or chicken depending on what I have leftover)

green hot sauce

spoonful of pico de gallo

few broccoli spears cut very small (you don't even know they are in there!)

approx. 1/4 c pinto or black beans

Lunch:

Lots of times its a Chipotle Salad-lettuce, black beans, steak or chicken (usually steak), pico, guac and a tiny bit of dressing. The side of quac usually lasts me 3 meals and I dip my fork into the dressing and sprinkle it on my salad. You really don't need much.

Sorry I am not more specific on portions, I don't really keep track. If I roast veggies, I have an aerosol sprayer for my olive oil. I make my own pinto beans with a little bacon, onion and spices. For eating out we like Chipotle or some of our local BBQ places-no sauce. But they always have protein, beans and usually veggies. I hope this helps!

I've probably lost 12-14 lbs on the SCD but am at goal weight already and trying to figure out what to do to maintain.... I now weigh what I did in the 8th grade and I'm almost 45 and have 4 20 year old kids.

I have a 35 lb kettlebell and use it 3 times a week - 75 swings

I walk 20 miles a week and yesterday I walked 12 miles on my cheat day to get a DQ blizzard!

I run 2-3 times a week and do interval training to make it 3 miles in 22 minutes.

I have been thinking about maintenance as well (even though I'm a long way off, I prefer to think of this as a lifestyle instead of a diet, so I'm thinking ahead) and I think I'm going to set my self a 10 lb window around my ideal weight, and then generally be slow carb compliant, but allow life to be "normal" and have cake at a birthday party, or eat out normally without substituting the carb, etc. With that, weigh daily, and when I get on the higher end of my 10 lb window, start to be more compliant again, and vice versa on the other side of 10 pounds. I just feel better when i eat slow carb, so want to stay generally that way forever, but would like to be able to eat fruit, or have a piece of toast, etc., and this maintenance idea would allow that.

I've been posting photos and notes about most my meals (and metrics) on my blog for my friends to see. (Hopefully Tim is right and OCD does improve dieting success?) I'm a few days behind since I went on vacation, but hope to get back on track this week. You can see the photos at skinnymetrics.com if you want, but warning there are a lot of boring repeated meals!

Yeah! Finally something female-specific. I am just shy of 5'5"and I always weighed 112-114. Enter perimenopause and my weight was running 117-119 and sometimes higher. During that time I became a spinning instructor, so I hope that the increased workouts added some muscle which might account for some of the weight.

I am 51 years old and finished four weeks today. I hope my cheat day doesn't blow my results. I've lost 1.5 lbs, 3/4 " in my waist and 1/4 " in each thigh (I think). I am sleeping better, breaking out somewhat less and feel more energized.

Typical day:

1 whole egg and 2 egg white omelet with a handful of black beans and spinach

Anyhoo, on March 16 went to doc said my bp was fine but I could lose just 9 lb in a year if I kicked my daily cola habit with no effort (and I only allowed myself one teeny (smallest can coke produces a day- the one big can made me tired)...enuf to get my attention. Got me thinking, happen to be reading a book on blood sugar at the time and all the nasty symptoms it brings. So took myself off anything white, did that for two weeks, noticed my waist deflated a bit and I got wedding rings on I hadn't been able to wear in a year, my hands unpuffed! (at 30 I weighed 125 after two kids and hours of very physical gardening-had a 24 waist) my 29 inch waist went down to 28..then a friend told me about 4HB and SCD...

To me, if you want it to be a lifetime thing but not follow to the umpteenth tee, its essentially cleaning up your eating. Now I read every label and if I don't know every word, I then look for a better label...

Since March 16 I just feel better, lighter, even keel mood, more energy, so I know this just is the healthier eating and its not hard and I don't feel deprived and if I want to binge either I have it then and only let me have two other binge meals during week or have two binge meals on healthy day but start day with a SCD breakfast lots of water and walking.

Breakfast---since I can't stomach cooked spinach or lentils, sry! I cooked 2 omega3 eggs with one additional egg white, 2 strips of turkey bacon or canadian bacon have the salsa with beans on the side, some hummus also, my coffee with heavy cream and 1 tsp of raw sugar (dr. oz approved, add sugar to hot coffee and stir alot as takes a bit to dissolve) before adding cream. Limit myself to one coffee a day, cause I like the condiments.

I also eat very early (6am, just early waker)

Have a tablespoon of natural peanut butter, crunchy at ten am snack

Then we end up eating like oneish, have a salad with a protein, either steak or chicken, the greek rest. have hummus they sell and pita chips.

Like 4ish, more peanut butter, also drinking water hourly, like 8 oz.

Dinner very much like lunch, lots of veggies with a protein and salsa and hummus..

I even bread my chicken breasts for crunch with PANKO bread crumbs not normal chemically ladened bread crumbs...panko is found by oriental section...MUCH BETTER

Am down 5lbs, nothing drastic, down 1 3/4 now in waist and down 2 inches in hips, yea.

Butt area my nemisis...I always stood, never a problem.

In last two years went back into my hubbies office, am tied to a phone and my weight grew almost 20 lbs from sitting, the offices bad eating habits and soda habit...now I am influencing them in the reverse when I say and (my hub sees, since we're together alot) than I just look thinner and my mood and energy swings are there now...Now I'm pushing for a counter type of desk set up so I can stand...Don't know if anyone notices the sitting 10 hrs a day office people are heavy and the doctors they work for who are always walking and on their feet most times are thin..

So going from an active on the go life to an office life, and gaining 10 lbs a year from it I know i had to do something...

I just think this is a great basis for a lifetime eating plan and with a few tweaks the keotosis can be a none issue....just really eliminated chemicals and none necessary ingredients and eating better-cleaner will not cost a fortune. Higher quality, nutrient denser for your caloric values and...

*** DON'T DRINK YOUR CALORIES....that was totally me..4-5 cups of coffee, no breakfast, then cokes to keep me going thru the day, carbs at lunch and wanting a nap at 2 was my life.

I also take bio-identicle hormone replacement-progesterone.

I do not have any of the sleep, stress or anxiety I used to have. Totally think reducing refined sugar was the moodiness culprit.

I feel so much better, sleep better too, losing weight will be a bonus..

Thanks for all this great info ladies I'm on my 3rd day & I think I'm eating WAY to much! Going to cut down on the beans & portion sizes. I post my meals on my blog (so I can stay accountable & make adjustments-for now).

If still hungry I eat a big salad with beans or cold roast chicken and carrot sticks.

I weight train 2 times a week and walk my dog for about an hour every night. I do kettlebell swings twice a week and I do the damage control exercised on cheat day.

Last night I weighed myself (3 days after cheat day) and I am 133 lbs, which is the weight I always settle back to......started June 1st at 136. I am 5'5" tall and 47 years old. Discouraged but trucking on....